Diet | How Big Is Your BUT? Blog - Dr. Susan Mitchell

November 10, 2011

Get Spicy with Your Food and Boost Your Health!

Can you believe it? The holiday season is about to begin. What’s on your holiday menu? Have you started thinking about it? What about those party foods you’ll need to prepare? This year, try adding a variety of spices to your recipes. A sprinkle of cinnamon, a pinch of cloves and nutmeg or a touch of sage, rosemary and thyme can make all the difference in flavor.

Spices help develop the flavor profile of your food. And did you know that many spices may have a health benefit? The emerging science is fascinating especially when you consider that spices have antioxidant and protective properties.

A new study from researchers at Penn State, which was published in the Journal of Nutrition, found that seasoning a high-fat meal with two tablespoons of an antioxidant-rich spice blend could enhance antioxidant defenses and reduce the body’s negative responses.

To be specific, the antioxidant-rich spice blend increased one measure of antioxidant activity in the blood by more than 13% and decreased the insulin response by about 20%.

Post-meal triglycerides also decreased by about 30 percent, compared to the meal without spices. Typically blood triglycerides (a type of fat in the blood) rise after a high-fat meal is consumed and research suggests if high-fat meals are eaten frequently, your risk for heart disease increases.

These researchers suggest that the beneficial changes from the spices are likely due to the naturally-occurring plant compounds (polyphenols) that are equivalent to the amount found in a glass of red wine or blueberry juice.

Are you curious as to which spices made up the blend? I was. The spice blend included black pepper, cinnamon, cloves, garlic powder, ginger, oregano, paprika, rosemary and turmeric.

Did you know that one teaspoon of cinnamon contains as many antioxidants as a full cup of pomegranate juice? Cinnamon contains polyphenols, which are antioxidants that may help regulate blood sugar levels. I sprinkle it on oatmeal and also toss in dried cherries or blueberries along with a few walnuts or pecans. This past weekend, I made buttermilk-oatmeal pancakes and added a pinch of cinnamon.

What do you like on a hot dog or hamburger? Did you say mustard? Do you buy the traditional bright yellow mustard? Guess what spice is in mustard? Turmeric. The golden yellow color in turmeric comes from curcumin, which is the naturally occurring phytonutrient. By the way, if you’re a curry power fan, turmeric is one of the spices in it.

Last week I made Chicken Paella with Sausage and Olives out of Ellie Krieger’s So Easy cookbook. The turmeric adds flavor and gives that slightly yellow color to the dish. Health wise, studies suggest that the curcumin in turmeric may help slow or stop the development of harmful brain plaque or amyloid plaque tied to Alzheimer’s disease.

What are your favorite ways to use spices? If you want more information and a selection of recipes that contain these super spices, check out spicesforhealth.com

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September 22, 2011

It’s Football Time! Perfect for a Beer-Cheese Pairing

Hi Everyone! It’s football time in Tennessee! To me, there’s nothing like SEC football. Who’s your favorite team? Recently, I was giving a talk on food trends and the popularity of beer and cheese pairings. What goes better with football than beer and cheese?

So, I thought you might enjoy reading about these pairings too. The simple fact is that cheese and beer are perfect partners. Think about the undertones or flavors of beer and cheese…earthy, yeasty, musty, fruity, toasty and floral.

They combine in a way that wine and cheese cannot:

1. Wheat beer with goat cheese: Wheat beers such as Boulevard Brewing Co. Unfiltered Wheat are full of high notes, like a fruity note, and are often light bodied so pair them with goat cheese that brings about balance. Wheat beer also pairs nicely with an earthy tomato basil cheese (Cabot has a good one). Add olive bread for a Mediterranean flair.

2. Pilsner (Lager) with short-aged Gouda: As opposed to ales, lager beers are traditionally aged longer. The American light beers we all know well (Budweiser, Miller, Shiner Bock) are descendants of the German pilsner. Pilsners are typically deep golden or yellow in color with a dry, somewhat bitter taste

For your cheese selection, choose one that has hint of fruit and sweetness to offset the dryness of the beer. You don’t want a cheese that is too strong, since it could overpower the beer’s more delicate flavor. Try a gouda cheese that has been aged less than four or five years and serve with honey wheat pretzels.

3. Stout with blue cheese: Stouts (such as Guinness or Maduro oatmeal brown ale out of Tampa) are dark brown to pitch-black Ales. Stouts which range in taste from very sweet to bone dry are enormously popular among US craft brewers and lovers/the drinkers of craft/artisan brews.

Pairing a stout with cheese can be tricky due to it’s bitter, cocoa like flavor, which can overwhelm even strong cheese. Go with creamy, pungent soft-ripened cheese such as blues or seriously sharp cheddar cheese and serve with a hearty whole wheat or rye bread.

So tell me what beer and cheese pairings you try at your next get together. It’s going to be a fun football season.

Want more? Listen to this week’s podcast below.

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September 15, 2011

Crave Chocolate More Than Sex?

My daily treat is dark chocolate. Ok, so I never met a chocolate I don’t like. What about you? What’s your favorite? I’m always excited to hear nutrition news that reports on chocolate’s potential health benefits. A recent study published in the British Medical Journal was a systematic review of seven studies on chocolate specifically looking at the association between chocolate consumption and the risk of developing cardiometabolic disorders (think heart disease and stroke, diabetes and metabolic syndrome).

By the way, these studies did not differentiate between dark and milk chocolate. The results found that a higher level of chocolate consumption was associated with about a one third reduction in the risk for cardiovascular disease and a 29% reduction in stroke risk as compared to a lower chocolate intake.

What does this mean? Eating chocolate in reasonable amounts does not seem to be problematic but may in fact be helpful in reducing overall risk. What’s in the chocolate that has this effect? Or is it chocolate in combination with a healthy diet?

Another study in Chemistry Central Journal found that chocolate is a rich source of antioxidants (polyphenols and flavanols), just like wine, grape juice and most fruit. Do these antioxidants in chocolate, wine and fruit have a specific beneficial action in the human body versus the plant itself? This is the question that many researchers want to the answer to.

Research indicates that the flavanols (antioxidants) in cocoa may have heart health benefits that include improved blood flow, reduced blood pressure and lowered production of the lousy or LDL cholesterol. In addition to the flavanols found in cocoa, dark chocolate also contains other nutrients including iron, magnesium, potassium, phosphorus and fiber.

The caveat here is that the nutritional profile can be significantly hindered by the addition of less healthy ingredients such as too much sugar (most all chocolate will have some sugar to counteract the bitter pure cocoa flavor), trans fat or hydrogenated fat, butter oil, coconut or palm oil, or even milk fat.

So it’s up to you to be the label sleuth and look at the Nutrition Facts label and also closely read the ingredient list. The longer the ingredient list, the more likely it is that added items will take away from the cocoa’s potential health benefits.

Dark chocolate can be enjoyed without the guilt as long as you don’t forget that chocolate contain fat and calories so you must be prepared to burn off the calories so they don’t end up on your backside.

Want more? Listen to this week’s podcast below.

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September 8, 2011

Times are a Changin’ for School Lunches

When I was in school, we referred to the unknown meat items on our lunch tray as mystery meat. Did you? What other names do you recall? Remember when ketchup was considered a vegetable? School lunches have been blasted routinely over the years…sometimes fairly and sometimes not.

No wonder many of you Moms and Dads doubt if your child can get a decent, nutritious lunch at school. But times, they are changing and for the better when it comes to our school cafeterias.

Joining me this week on my podcast is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. Many of you may not know that Regina is a former school lunch manager. She recently attended the Healthy Flavors, Healthy Kids Leadership Summit at the Culinary Institute of America in San Antonia and feels that we all need to be part of the solution when it comes to school lunches. Regina shared various specific ways that you can easily get involved:

1. Educate yourself about your school’s food-service program by checking the district’s or school’s website. For details about the federal National School Lunch Program, click on the Program Fact Sheet.

2. Visit healthykids.ciachef.edu/ for resources, interactive tools and doable advice for assisting your school in implementing positive changes in the lunchroom.

3. Emphasize activity along with food choices. Fuel Up to Play 60, fueluptoplay60.com, an in-school program sponsored by the National Dairy Council, encourages a one-two punch of good nutrition and at least 60 minutes of daily physical activity. Thanks to student ambassadors helping spread the word, this program reaches two-thirds of the schools in the U.S.

Each month Family Circle shares a recipe from their kitchen. Be sure and try this month’s recipe: Rainbow Chard and White Bean Casserole

*** Don’t forget: register to win a BBQ Roll-Up Tool Set ***

Want more? Listen to this week’s podcast below.

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September 1, 2011

Put on Some Pounds? Will Your Partner Dump You?

Have you gained any weight lately? How does it make you feel about yourself in terms of your overall self-esteem and sexuality? One of my girlfriends refers to this recently acquired weight on her back as ‘fack’ or back fat! If you’re involved with someone, does your partner support you and help you work to reach your desired weight and health goals?

Did you hear about the survey recently discussed on the Today show by psychotherapist and Today show contributor Dr. Robi Ludwig? The poll was a joint collaboration between Cosmopolitan magazine and AskMen.com and asked all types of relationship questions.

Of course the one I want to focus in on has to do with weight gain. Don’t miss this… according to this poll of 70,000 people, nearly 50% of the men said they would dump a partner who gained weight. This is in comparison to only 20% of the women who responded the same.

According to Dr. Ludwig, she has not found this response to be typical in her private practice. She says that women are much harder on themselves and their looks and weight than their partners. Do you agree?

Do you think this survey response has to do with women being more objectified than men where their bodies are constantly evaluated and sexualized…and at younger and younger ages? Think about celebrities. Gain weight and your tabloid fodder. By the way, seems to me, this is true more for women but not so much for men. Hmmm

According to the Journal of Obesity, weight discrimination is an issue for woman.

Why do you think weight gain in women is such an issue for men? Going back to the Today show segment, is it because a man’s partner is seen as an extension of him and reflects how he wants to be viewed by the world? Do you think an overweight partner sends the message that the guy is not successful or has poor self-esteem?

Ladies, when you gain weight, is your self-esteem or sexy feeling diminished? Do men pick up on this? I’m not sure there’s one answer but rather a tightly interwoven net of thoughts and feelings. Whatever happened to mutual support, understanding and working together?

I want to know what you think so post your comment on my blog at susanmitchell.org or Facebook page…both which you will find at susanmitchell.org

On a completely separate note, if you plan to grill out this weekend, try these grilling recipes from I Can’t Believe It’s Not Butter!

*** For sharing their recipes with you, I Can’t Believe It’s Not Butter!Ò has provided BBQ Roll-Up Tool Sets as giveaways so register to win one of these grill sets today! ***

SHRIMP SCAMPI SKEWERS

4 servings Prep Time: 10 minutes Marinate Time: 10 minutes Cook Time: 5 minutes

1 lb. uncooked large shrimp, peeled and deveined with tails on

4 green onions, cut into 1-1/2-inch pieces

2 Tbsp. lemon juice

1 clove garlic, finely chopped

1 lemon, halved and sliced

20 sprays I Can’t Believe It’s Not Butter!® Spray Original

Combine shrimp, onions, lemon juice and garlic in medium bowl. Cover and marinate 10 minutes.

Alternately thread shrimp, onions and lemon slices on skewers*. Grill or broil, turning once and spraying with 10 sprays I Can’t Believe It’s Not Butter!® Spray Original, 4 minutes or until shrimp turn pink.

Just before serving, spray with remaining 10 Sprays.

*If using wooden skewers, soak in water at least 30 minutes prior to use.

Nutrition Information per serving:

Calories 130, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 170mg, Sodium 190mg, Total Carbohydrate 6g, Sugars 1g, Dietary Fiber 2g, Protein 24g, Vitamin A 8%, Vitamin C 50%, Calcium 8%, Iron 20%

Recipe Courtesy of Unilever Kitchens

SUMMERTIME GRILLED VEGETABLES

4 servings Prep Time: 5 minutes Cook Time: 10 minutes

3 lbs. your favorite vegetables (red onions, zucchini, asparagus, bell peppers), sliced or cut into chunks

30 sprays I Can’t Believe It’s Not Butter!® Spray Original

Alternately thread vegetables on skewers*. Grill or broil vegetables until tender. Arrange vegetables on serving platter. Spray with I Can’t Believe It’s Not Butter!® Spray Original.

*If using wooden skewers soak at least 30 minutes prior to use.

Cost per recipe**: $4.92

Cost per serving**: $1.23

**Based on average retail prices at national supermarkets.

Nutrition Information per serving:

Calories 90, Calories From Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 17g, Sugars 9g, Dietary Fiber 6g, Protein 5g, Vitamin A 60%, Vitamin C 170%, Calcium 6%, Iron 20%

Recipe Courtesy of Unilever Kitchens

Want more? Listen to this week’s podcast below.

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August 25, 2011

Are Germs Lurking in Your Lunch?

Did you hear that a study from the University of Texas published in the journal Pediatrics tested over 700 lunches belonging to preschoolers and found that 98% of the perishable products such as meats, vegetables and dairy products were in the unsafe temperature zone or rather the zone for growing bacteria? This danger zone is from 40-140 degrees so room temperature falls in this range.

What does this mean? If you’re packing lunches and they remain at room temperature for over two hours the food may become a breeding ground for bacteria. It’s a must-do to include a couple of cold packs and freeze items such as grapes, juice packs or bottles of water that will thaw as the day wears on. All of these tricks matter when it comes to keeping food safe.

Let’s scrub up on food safety:

1. If your children or you take a packed lunch, first find out if there is an option to put the lunch in a refrigerator. If not, the best lunch box choice is one that’s insulated plus will hold several cold packs. Cold packs tucked around the perishable items sounds like overkill but it’s the safe way to go. Freezing items such as grapes and juice boxes also helps keep perishable items cold. What items do you freeze?

2. What about preventing food poisoning at home with produce you purchase for lunches? Wash fruit and veggies when you bring them home BEFORE they go in the refrigerator or fruit bowl. Why? Salmonella and other bacteria can be on the outside of your cantaloupe or kiwi and will contaminate the fruit when you bite or cut into it.

3. When you walk in your kitchen to make lunch for the kids or yourself or when you eat lunch at work for that matter, the first thing to do is wash your hands. You would think washing hands is a no-brainer but you’d be surprised how many people use their computer keyboard, cell phone, TV remote or other items known to be covered with bacteria and then touch food. This is a very easy way to cross contaminate or spread germs from one item to something else. Use a hand sanitizer if a sink isn’t available. No need to become germ phobic just be smart about what you do and you lower the risk that anyone gets sick.

As we’re getting ready for fall schedules, last weekend I made a batch of Banana, Date & Walnut Muffins and put them in the freezer. Some of my college roommates are coming for a visit and I want to have some breakfast and snack muffins on hand. The muffins are naturally sweet from the dates and bananas and make a nice lunch box treat.

Want more? Listen to this week’s podcast below.

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August 18, 2011

Avocados: All that and more!

Suffering from an unfair bad boy reputation, avocados are plentiful right now and their nutrition credentials are impressive. Did you know that the avocado is considered a fruit? It’s in same family as cinnamon and bay laurel. California, Florida and Mexico lead the world in production.

South Florida grows an avocado called the Lite or SlimCado, which contains one third fewer calories and 50% less fat. According to an article on palmbeachpost.com, the SlimCado contains less fat due to the natural effects of Florida’s humid climate than the familiar Hass avocado grown in California.

But remember, the Florida avocado is quite a bit larger than its California cousin so your total portion still matters. The Florida avocado is a brighter green large fruit with a smooth skin while the California Hass is smaller with a dark green, pebble-looking skin.

My husband brought a SlimCado home from the market last weekend. It was not quite ripe (still hard to the touch) so I put it in a brown paper bag with a banana and it ripened in about two days.

The banana emits ethylene gas, which speeds the ripening process. You could put the avocado in the paper bag by itself but the days to ripen would be a little longer.

Let’s take a closer look at the creamy, buttery, smooth tasting avocado. It’s true, the avocado contains a fair amount of fat…but the majority of the fat is monounsaturated like you find in peanut, olive and canola oil plus it contains some polyunsaturated fat. These two types of unsaturated fat are considered the smart, heart healthy types of fat to add to the diet while cutting back on the much less healthy saturated fat and trans fat.

On fourth of an avocado contains only about 80 calories with five grams of monounsaturated fat and three grams of fiber. You’re also treated to a laundry list of healthful vitamins including C, K, and folate.

Avocados with their bright green flesh contain a bevy of carotenoids (remember these are naturally occurring nutrients that act as antioxidants) including beta-carotene, lutein and zeaxanthin. Plus newer studies have indentified some lesser known but equally as important carotenoids such as alpha-carotene and beta-cryptoxanthin (sounds like something out of Star Wars).

I’m a big fan of all avocados for they pair well with a wide variety of food. Slice them for salad and sandwich toppers, to include in quesadillas, and to make guacamole. Cube some for your salsa too and serve along side fish. Layer it on Swiss cheese for a sandwich in place of mayonnaise.

I’ll slice an avocado along with fresh heirloom tomatoes and a couple slices of fresh mozzarella cheese for a quick and healthy salad for lunch or a light dinner. Drizzle with a little basil-infused olive oil and balsamic vinegar and that’s it. Mm mm!

If you don’t have time to make fresh guacamole, try one of my favorites, Wholly Guacamole. We find it in 3-packs at Costco and keep it in the freezer. Also check out the California Avocado Commission for some delicious and easy to prepare recipes.

Want more? Listen to this week’s podcast below.

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August 3, 2011

Focus on These Foods to Help Protect Your Eyes

August 3, 2011

Did you know that age-related macular degeneration, aka AMD, is the leading cause of vision loss as you get older? Do you have friends or family members who are losing their vision?

Perhaps they’ve been diagnosed with AMD, which affects the central vision and results in significant vision loss or even blindness. Spots, referred to as blind spots, cloud this central vision making it very difficult to see faces clearly, read and drive. And don’t miss this. If you have a family history of AMD, are female or white…all three increase your risk.

What if you can add certain foods to your diet NOW to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration.

Other studies suggest that a diet consisting of more low-glycemic foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD.

In case you’re wondering how refined or processed foods, which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods that raise blood glucose more slowly.

The rapid rise in blood glucose may damage the macula or part of the retina, which provides detailed central vision. The good news is that the certain nutrients just mentioned above seem to help protect your eyes from AMD.

Consider making these foods a staple in your diet.

Citrus fruits, kiwi, berries, potatoes, tomatoes: Vitamin C
Nuts (walnuts have fats that convert to omega-3s in the body): Zinc, Vitamin E and healthy fats
Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: zinc
Dark green leafy veggies such as broccoli, spinach, kale plus yellow foods such as corn and egg yolks: carotenoids: lutein
and zeaxanthin.
Cold-water fish like salmon or canned tuna: omega-3 fats

For more information on eye health, check out the National Eye Institute http://www.nei.nih.gov/health/maculardegen/index.asp.

The good news is that all the foods mentioned above are not only beneficial for eye health but for your total body health.

Want more? Listen to this week’s podcast below.

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July 28, 2011

Will Petite-Portions Mini-size You and Me?

Dessert shooters, dainty desserts, personal size, mini size, snack-sized… the popularity of small-sized items is soaring while their size is shrinking. Most of you tell me that you’ve become quite calorie and portion conscious. Regulations continue to evolve regarding the posting of nutrition information. The potentially shocking statistics along with a depressed economy are driving restaurants to hold on to their profits by downsizing portions yet with a premium price.

What products can you think of that are now mini-sized? Coke has the 90-calorie mini can. According to a Bloomberg report Dairy Queen has the 6-7 ounce mini Blizzard, Starbucks has bite-sized cupcakes and whoppie pies and others are joining the mini-size me marketing trend. One of the pioneers in personal-sized desserts is Seasons 52, a chain based here in Orlando where the Mini Indulgences are very popular.

Starbucks has also rolled out their Bistro Boxes that contain small meals with a calorie cap of about 500. These items mentioned are just the tip of the iceberg as most every restaurant and even grocery stores wants to claim a part of this trend. What do you think of this mini-size trend? Can petite sized desserts affect a super sized American population and turn us into a mini-sized you and me? What do you think? Does it make it easier to monitor portions or do you find it insulting that that food companies and restaurants have to dictate what portion sizes look like?

Maybe you don’t have an interest in food and nutrition like I do and small-sized portions help you by providing needed portion control. How do you feel about the cost? One of my friends said that she routinely orders kids’ sizes for the portions are smaller and the cost is less. Some of my colleagues feel these mini-sizes are a way to make money by charging a premium price for a tiny bit of food. Do you agree?

I have mixed feelings…like a pancake I flip back and forth. On one side, I travel a lot and find that when I’m tired, I tend to eat what is there in front of me. Mini-sized meals are a great option to help me watch my intake of everything: calories, fat, sodium, etc. But then I get frustrated that we need mini-sizes at all. If portions weren’t so obscene to begin with, why would we need a mini-size?

However, I’m a Southern girl and I love dessert. These dainty desserts let me indulge without feeling a roll around my middle the next morning and I really like that. Yet, I know that just like diets, one size does not fit all bodies. Am I insulted that restaurants are dictating these smaller portions? No, because I’m a realist and know that many of you are not into food as I am…as my husband reminds me. But hey, I want to think everyone is and if you weren’t asking for them, restaurants would not be offering these smaller items.

Regardless, the mini-size trend is here to stay and offers another option that I see as a positive step in somewhat redefining portion size.

Want more? Listen to this week’s podcast below.

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July 13, 2011

Instant Gratification with Time-Crunched Meals

July 13, 2011

So you’re trying to eat more fresh foods that are less processed. You’re preparing some meals ahead or making meals that do double duty. But on some days even make-ahead meals never happen. What to do?

This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine joins me as we share some of our favorite quick-fix items that don’t sacrifice on taste or nutrition. We’re not spokespersons for these products, we just like them.

And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.

1. Rustic Crust’s Great Grain Pizza Crust ($3) and Old World Pizza Sauce (3 packs/$4), you can get dinner on the table in less than half an hour (often faster than pizza delivery!).

Regina suggests topping the pizza with your favorite low-fat cheese blend and then piling on plenty of veggies. Make an extra pizza for leftovers…it’s good hot or cold.

2. Brush some ColavitaBalsamic Glaze ($7.50) on chicken breasts or pork chops during the last minute of cooking for a sweet, caramelized coating. Or step up steamed vegetables with a light drizzle of Lucini’s Robust Garlic-Infused Extra-Virgin Olive Oil ($16).

Also toss the garlic infused oil with potatoes. I use a lemon-infused on my salads regularly along with balsamic vinegar.

3. Enjoy one of the newest better-for-you frozen microwave dinners. Regina says that time and again their staff turns to Kashi’s Frozen Entrees ($4). Their current top three are Lemongrass Coconut Chicken, Mayan Harvest Bake and Chicken Florentine. Each meal boasts Kashi’s famous 7 whole-grain pilaf plus fresh vegetables, for a great-tasting, high-fiber, low-fat meal.

Watch for sales and put a few extra in your freezer. When you’re schedule changes at the last minute, which often happens, you’re prepared.

4. Having an ice cream craving? Try Arctic Zero a frozen treat made from whey protein that’s like eating a frozen protein shake with only 150 calorie per pint…yes, I said pint. ($4.49-4.99)

This is the perfect option if you have family members or friends who are diabetic, follow a gluten-free diet or you just want a frozen ice cream-like treat that’s creamy but without all the fat and calories. My current favorites are Maple Vanilla and Cookie & Cream.

5. Looking for meatless options? Dr. Praeger’s burgers contain no fillers or egg products—just fresh vegetables. Regina loves the California, Bombay, Tex Mex and Italian Veggie Burgers (4/$5), stacked high with lettuce and tomatoes on a whole-wheat Arnold reduced-sodium Sandwich Thin.

Add a Dr. Praeger Sweet Potato or Spinach Pancake (6/$4) and you’ve hit your veggie requirement for the day.

Be sure and try the recipe for Burrito Casserole. You can make the assemble up to 2 days in advance and refrigerate. Leave out on counter for 15 minutes before putting in oven.

It takes on 15 minutes to put this casserole together. Depending on the size of your family, you may have leftovers for lunch the next day.

Want more details? Listen to this week’s podcast below.

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